Enzanisa Makorori Nezuva reVarume nevakadzi
Kana iwe uri murume ari kutarisa uremu hwake, unogona kugumburwa nedzimwe ruzivo ruzivo rwakapiwa paIndaneti uye mumagazini. Zvakawanda zvaro zvinotarisa pane zvinodiwa zvezuva nezuva zvevakadzi. Asi zvakadini nehuwandu hweakoriori pazuva nokuda kwemurume? Vakadzi vazhinji vanotevera koriori 1 200 pazuva pazuva kuronga zvishoma. Asi nhamba yemakoriori anodiwa kuvarume kazhinji inowanikwa zvakanyanya.
Calorie Zvido zvevarume nevakadzi
Kushandiswa kwe calori calculator kunobatsira zvikuru paunenge uchiedza kuverenga kuti zviyero zvipi zvekudya zvezuva. Inenge imwe neimwe yekoriyori calculator inotora hutano hwako munyaya, pane kuwedzera kwehutano uye basa rako. Sei? Nokuti muviri wemunhu kazhinji unoda simba rakawanda (muchimiro chemaoriyori) kunyange kana yakaenzana neyomukadzi.
Varume vanowanzove nemisimba yakawanda kupfuura vakadzi. Misi inowedzera inoda simba rakawanda. Uye varume kazhinji vanorema kupfuura vakadzi. Iko kukwirira kwakakwirira kunoita kuti kuwedzere koriori zvido zvevarume.
Asi kunyange muvarume nevakadzi vakafanana, varume vanowanzoda mamwe makoriki. Varume kazhinji vane huwandu hwemapapu huwandu-sezvinoratidzwa nevheji yepamusoro VO2 max -iyo inovabvumira kushanda zvakaoma munguva yekurovedza muviri uye kuita zvekuita uye zvinoda mamwe maoriyori kuti agare.
Iko yako yekodori yaidiwa ichasiyana, ndicho chikonzero chekugadzirisa inobatsira.
Semuenzaniso, muvhareji wakakwirira, murume wemakore makumi maviri nemaviri anorema mapaundi 160 uye anonyatsoshanda anoda anenge 2 600 makoriori kuti arambe aine uremu. Zvisinei, koriori inoda varume ichachinja kana iye achida kuwana kana kurasikirwa nemutoro.
Ndeapi Makoriki Nezuva Rokuti Varume Vagare Vakaramba Vachiremerwa?
Kuti ugare uine uremu , iwe unoda kudya zvokudya zvakakwana kuti usangane nesimba rako remazuva ese .
Kana iwe usingadyi zvakakwana makiriori pazuva iwe ucharasikirwa mafuta uye musimba mashoma. Kana uchidya makoriki akawanda pazuva, muviri wako uchachengetedza simba rakawandisa semafuta.
Iwe unogona kushandisa calculator kuti uone kuti mangani emakoriri iwe unopisa zuva rimwe nerimwe . Kana kuverenga mavhareji ehurukuro yevarume kuti vaone simba raunoshandisa zuva roga roga uye kuti makirii akawanda aunofanira kudya kuti urambe uine uremu. Nhamba imwe neimwe yekoriori nhamba yakavakirwa kune munhu anoshanda zvine mwero wemavhareji akareba (kana anenge 5'10 ") anorema 175 pounds.
- Mumwe murume ane makore makumi maviri nemakumi maviri anofanira kudya makirogiramu anenge 2800 pazuva kuti arambe achiremera
- Murume ane makore makumi matatu nematatu anofanira kutora anenge 2728 makirogiramu pazuva kuti arambe achiremera
- Murume ane makore makumi mana anokwanisa kudya anenge 2651 makoriori pazuva kuti arambe akaremera
- Murume ane makore makumi mashanu anofanira kudya anenge 2573 makorikiti pazuva kuti arambe achiremera
- Munhu ane makore makumi matanhatu nemakore anokwana anofanira kupedza anenge 2496 makorikiti pazuva kuti arambe achiremera
- Murume ane makore makumi manomwe akwegura anofanirwa kudya mazana makumi maviri nemazana maviri nemakumi mana emasikati kuti agare akaremera
- Murume ane makore makumi masere anoshanda asingashandi anofanira kudya anenge 2076 makorikiti pazuva kuti arambe achiremera
Kana iwe uchinge uchinge uchinetseka kana kuti usinganyanyi kushanda iwe unofanirwa kupedza zviduku zvishoma pazuva kuti ugare uine uremu.
Kana iwe uri kushingaira (iwe unoshanda basa rinosanganisira basa remuviri uye / kana iwe unoshanda zvakasimba nguva dzose) iwe unofanirwa kupedza makirogiramu akawanda pazuva kuti urambe uine uremu.
Iwe unogona kuona kuti nhamba yekoriori yaunoda inoderera nezera. Apo patinenge tava kukwegura, simba redu rekugadzirisa zvishoma rinoderera uye hatidi zvokudya zvakawanda (simba) kuti tipe miviri yedu. Maitiro ako ekugadzirisa muviri anogona kutonhora nekuda kwekuderera kwemaviri mashoma kana nekuda kwehupenyu hushoma. Isu tinowanzoshanda zvishoma patinokura.
MaKoriki Akawanda Sei Zuva reMurume Kuwana Kuremerwa?
Asi zvakadini kana iwe uri mukomana anoda kuwanda?
Mangani emakorikori anofanirwa kudya munhu kuti awedzere muviri wake ? Iwe unoda kudya zvinopfuura simba rako rezuva nezuva rinofanira kuwedzera uremu, asi iwe unofanirwawo kuva nehanya nemhando yemakoriro amunopedza.
Maererano neAmerican Council on Exercise, kuwedzera kwe caloric ya500 kusvika ku 1000 makori zuva nezuva kunofanira kubudisa simba rakanaka uye kubatsira murume kuwedzerwa muviri wake uremu inenge imwe pound pavhiki. Asi kana akawana mafuta kana mutsvina uchazorora pamabatiro ake emitambo uye macronutrient kudya.
Kuti uwane pfungwa yemavhareji makirogiramu pazuva kuti munhu awane uremu, edza izvi kuongororwa kuti uone mazana emakorii aizotora kuti kuwedzerwa uremu hwemunhu kubva pamakirogiramu 160 kusvika pa180 mapaundi paanenge imwe yepaundi pavhiki.
- Mumwe murume ane makore makumi maviri nemakumi maviri anofanira kudya makirogiramu anenge 3200 pazuva kuti atore
- Murume ane makore makumi matatu nematatu anokodzera anofanira kudya anenge 3123 makirogiramu pazuva kuti awane uremu
- Murume ane makore makumi mana anokwanisa kudya anenge 3045 makoriori pazuva kuti atore
- Murume ane makore makumi mashanu anofanira kutora anenge 2968 makoriuru pazuva kuti awedzere
Kuti uve nechokwadi chokuti unowana uremu hunorema uye kwete mafuta akawandisa, unofanirwa kuenzanisa kudya kwako kwezuva rimwe nerimwe kukurudzira kuonda kwemaonda. Funga nezvekudya zvimwe mapuroteni , zvishomanana zvekudya zvakagadziriswa newedzerwa yakawedzerwa , uye gadzirisa kudya kwako kweyakagadzirwa nemakrohydrates . Iwe unofanirwawo kuisa pfungwa kune utano hwakanaka hwemafuta uye usapedza kudya mafuta akawanda akazara kana zvikafu nemafuta ekutengesa.
Saka zvakadini mapuroteni akakwana? Mapuroteni anodiwa nevarume achasiyana maererano nebasa rako. Maererano neAmerican College of Sports Medicine, kuwedzera musimba wako unoda kupinda muchirongwa chekudzidzisa simba . Mukuwedzera, iwe unofanira kudya 1.2 kusvika 1,7 gramu eprotheni pa kilogram yehutemi hwezuva nezuva, kana kuti 0.5 kusvika ku8 magalamu eprotini pound wehutatu hwehuviri.
Nzvimbo dzakanaka dzeprotheni dzakakosha dzinosanganisira nyama yakashata (inononoka mhou, bison kana nyama yenguruve), huku (chizidzi chechii kana kuti turkey), mazai, makungu, maruva, uye maruva.
Ko Makorori Akawanda Sei Zuva reMurume Kurasikirwa Uremu?
Kana iwe uri mukomana ane chinangwa chekudzikisa pasi, iwe unoda kuumba kukanganiswa kwekoriori kwekurasikirwa kwehupfumi . Murume anofanira kudya zvishoma pamakirori pane zvaanoda kurasikirwa nehutano. Sezvo mutemo wega wega, iwe unofanirwa kucheka anenge 500 makoriori pazuva kana 3500 makoriki kwevhiki kuti urasike pound yemafuta. Kana iwe uchida kushaya uremu nokukurumidza, iwe unogona kudarika nhamba idzi.
Zvirongwa zvakawanda zvekudya zvevarume zvinoshandisa chimiro chechimiro chekurema kwekurema Mapurogiramu ekurasikirwa kwemahombekombe anowanzogovera anenge 1 600-1800 makoriori pazuva nokuda kwomunhu. Izvi zvinobvumira vese vechidiki kuti vasvike 500-1000 pazuva zuva rakakanganiswa nekodori uye vanorasikirwa pahutano hwakachengetwa hwema 1-2 pounds pavhiki.
Zvakare, zvisinei, zera uye basa rinokosha zvakakosha. Ona kuti nhamba idzi dzinoshanduka sei pasi zvichienderana nehuwandu hwebasa iro munhu anowana nezera rake.
- Murume anorema kudarika, ane makore makumi maviri nemakore ane makore makumi maviri nemakore anokwana anofanira kudya anenge 1808 makorikori pazuva kuti atapure uremu
- Murume ane makore makumi maviri nemakore anorema, ane mwero anoshanda anogona kudya anenge 2481 makirogiramu pazuva kuti awane uremu
- Murume anorema kudarika, ane makore makumi matatu nemakore ane makore makumi matatu anopfuura makumi maviri nemakore anofanira kudya zvinenge ma1748 makirogiramu pazuva kuti awane uremu
- Murume anorema kudarika, anoshanda zvine mwero wemakore makumi matatu nemakore anokwanisa kudya zvinokwana makirogiramu 2404 pazuva kuti atapure uremu
- Murume anorema kudarika, ane makore makumi mana ane makore makumi mana ane makore ane makore makumi mana anopfuura makumi maviri nemanomwe anofanira kupedza anenge 1688 makorikori pazuva kuti awane uremu
- Murume ane makore makumi mana anopfuura makumi masere , anoremekedzwa anokwanisa kupedza anenge 23 26 makoriyori pazuva kuti atapure uremu
- Murume anorema kudarika, ane makore makumi mashanu ane makore makumi maviri nemakore anokwana anofanira kudya anenge 1628 makirogiramu pazuva kuti awane uremu
- Murume ane makore makumi mashanu akashingaira anoshanda anogona kudya zvinenge 2249 makorikiti pazuva kuti awane uremu
Kana iwe ukatora purogiramu yebasa rakaoma kana kana ukashanda kune rimwe basa rinosanganisira basa rakawanda rekunyama, unogona kudya mamwe makoriyumu uye uchiri kuderera.
Macronutrient balance inokosha mukurema kwekurema. Paunochera makorikori, edza kuvaka zvisikwa zvakakomberedza zvinyorwa zveprotheni uye zvine utano hwemaginhaidhyrate sezviyo zvose, michero nemiriwo. Mapuroteni uye fiber-richine utano hwakagadzirwa nemakhahydrates achakubatsira kunzwa wakakwana uye kugutsikana kuitira kuti ugone kunamatira purogiramu yako yezvokudya. Ivai nemafungiro akanaka emafuta kuti muwedze satiety uye kuchengeta muviri wenyu utano.
> Sources:
> Bellemare F, Jeanneret A, Couture J. Kuita zvepabonde maonero akasiyana-siyana mumatare uye maitiro. Magazini yeAmerica yemishonga yokufema uye yekurapa. 2003; 168 (3): 305-12. https://www.ncbi.nlm.nih.gov/pubmed/12773331
> Dilgate Muth, Nathalie, MD, MPH, RD. Ko varume nevakadzi vane zvakasiyana-siyana zvinodiwa zvekudya? American Council on Exercise . March 21, 2012. https://www.acefitness.org/acefit/healthy-living-article/60/2461/do-men-and-women-have-different-nutritional/
> Lewis D, Kamon E, Hodgson J. Physiological kusiyana pakati pevarume. Zvinokonzerwa nemitambo yepamutambo. Mishonga yemitambo (Auckland, NZ). 1986; 3 (5): 357-69. https://www.ncbi.nlm.ni h.gov/pubmed/3529284
> Protein Intake yeOptimal Muscle Maintenance, American College of Sports Medicine, (2015). https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf.